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      Why You Should Check For High Blood Pressure, Even If You Think You’re Fine

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      In 2015, high blood pressure, or hypertension, caused an estimated 10.7 million deaths worldwide. Since then, its prevalence has grown from 25% to greater than 40%. Approximately 8.22 million South African adults with no private health insurance have hypertension, according to a recent study. That’s too high. Your sneaky coffee addiction and having a tipple too many could contribute to higher numbers. Here’s what to know about the risk factors, and when to worry.  

      Hypertension: our silent problem  

      Hypertension is known as ‘the silent killer’, because of the lack of apparent symptoms. Often, patients have no idea their blood pressure is dangerously high. That’s not all. High blood pressure can also be a precursor for dementia and cognitive decline later in life, according to the CDC. Also, hypertensive people are at a higher risk for developing kidney disease.

      While the rates for men in South Africa are lower, the rates for women are worryingly high, with about 40.99% of adult women in South Africa battling high blood pressure, per the World Obesity Federation, pushing our ranking up to 23rd in the world.  

      “Research suggests that cardiovascular disease causes more deaths in South Africa than all the cancers combined – a sobering statistic,” says Dr Adrian Rotunno, a Virgin Active panel expert and Sport and Exercise Medicine physician. “Many reports show that diseases of the circulatory system account for nearly a fifth of all deaths in the country, followed by what is termed “diseases of lifestyle” including diabetes mellitus (high blood sugar), hypertension (high blood pressure), hypercholesterolaemia (high blood cholesterol), and obesity.”

      When to check your blood pressure

      With rates this high, it’s important to keep tabs on your own number. Smartwatches can help, but they don’t always give accurate readings, so get to a clinic or a nurse and have yours checked regularly – at least once a year, if you’re over 40, and once every two years if you’re not at risk or younger than 40.

      Are you at risk for high blood pressure?

      There are several risk factors for high blood pressure that many of us may harbour, and be unaware of. That includes smoking (or that sneaky vaping habit), being sedentary and too much caffeine and alcohol use. Being overweight is also a risk factor.

      Smoking

      Smoking – and even vaping – spikes your blood pressure and increases your heart rate. Whether you smoke regularly or not doesn’t matter, either. The American Heart Association found in a report that “people who used e-cigarettes and people who smoked combustible cigarettes had greater increases in blood pressure, heart rate and blood vessel constriction, immediately after vaping or smoking, compared to people who did not use any nicotine.” Smoking constricts the blood vessels, leading to higher blood pressure readings. If you vape or smoke, try find a way to quit.

      Being sedentary

      Per research in the journal Hypertension, people the world over are moving less and less, despite clear guidelines saying that more movement is the key to mitigating chronic diseases like high blood pressure and more. What you should do? Move more and sit less, says the American Heart Association. 150 minutes of moderate activity (walks, gardening) can lower high blood pressure.   

      Drinking

      Even drinking just a little raises your heart rate, per a study in Cochrane Library. It found that drinking a high dose of alcohol (the equivalent of 30g or more), raised blood pressure more than 13 hours after consumption, even when it temporarily lowered the blood pressure immediately after drinking. For women, guidelines suggest no more than one drink in one sitting – any more and your BP is at risk. Moderate drinking is defined as two drinks, while more than three glasses in means you’re on a binge – and placing yourself at risk.

      Caffeine

      Go low and slow on the coffee and energy drinks. Per one study, caffeine spiked BP and this can be prolonged, over several hours. “Typically, blood pressure changes occur within 30 minutes, peak in 1-2 hours, and may persist for more than 4 hours,” the authors note. Per the NHS, try to limit yourself to less than four cups a day.

      How to prevent high blood pressure

      Exercise and a healthy diet are essential to preventing the onset of high blood pressure, but in some cases, seemingly healthy people can have frighteningly high numbers. That’s likely because sneaky habits could get in the way. Steer clear of any that could lead you to the ER, and adopt healthy eating habits (like going steady on salt and booze). And if you’re at risk (with any one of these habits taking over), check your blood pressure – it could save your life.   More

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      8 Essentials You Need for Your Everything Shower

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      I’ll be the first one to admit that I’m quick to hop on the latest TikTok trend. The 12-3-30 workouts, all the coastal cowgirl looks that I’ve been wearing on repeat so far this spring, the list could go on and on. When I recently came across the “everything shower” trend, I knew I had to give this one a go, too. 
      If you’re wondering what on Earth the everything shower is, 1) I’m truly honored to be the one to enlighten you and 2) your life is about to be changed for good. The everything shower is exactly what it sounds like. It isn’t your normal routine, it’s a long, deep-cleaning shower that doubles as a luxury self-care practice. It can involve as many steps as you’d like—from dry brushing to scalp massaging. 
      Now if you’re like me, this in-depth shower routine can seem a little intimidating. When I first started partaking in this ultimate self-care experience, I didn’t even know where to begin or what products to reach for. That was until I tried out Athena Club: the inspiration behind my everything shower practice.
      Athena Club is a sustainable yet affordable self-care and wellness brand that caught my attention a few months ago at Target and has had me in a chokehold ever since. They offer many high-quality, impulse-purchase-worthy products that are just as aesthetically pleasing as they are effective. (Plus, right now, we’re giving you yet another excuse to hit “add to cart” because you can snag 25% off your first Athena Club purchase on us by using code EVERYGIRL!) After using their Razor Kit, Cloud Shave Foam, Dewy Body Lotion, and Creamy Body Wash, I knew I found my starting lineup for my regimen. 

      Athena Club
      Razor Kit
      Introducing, the everything shower’s star of the show: Athena Club’s award-winning Razor Kit. A buttery smooth shave is 100% guaranteed every time with its effective, high-quality stainless steel blades and water-activated hyaluronic acid and shea butter serum strip that moisturizes and soothes with every glide.
      Get 25% off your first purchase with code EVERYGIRL!

      Athena Club’s shaving products are truly the crème de la crème of my everything shower. In honor of the silkiest, smoothest shave I’ve literally ever had, here is the rest of my head-to-toe everything shower routine to help guide yours:

      For the mood:
      I always start my everything shower by setting the vibes. I love making a real moment of it because honestly, I deserve some true self-care time (if I do say so myself). Whether you do something as simple as putting on your favorite playlist (Taylor Swift, do your thing, girl) or invest in some products that can make your bathroom an oasis, this step is crucial for making your everything shower stand out from your typical in-and-out rinse off. 

      Fresh Eucalyptus
      I can’t think of a better way to get some serious aromatherapy than by hanging some fresh eucalyptus on your shower head. (If that’s not your thing, you can also throw some shower steamers into your tub for some spa-like smells.)

      Athena Club
      Natural Wax Candle
      Then, I dim the lights and light a candle. Athena Club’s Natural Wax Candle is the one I turn to again and again for a soothing smell and ambiance.

      Waterproof Speaker
      Last, but certainly not least, I throw on some lofi music to really set the scene. JBL’s waterproof speaker is small but very mighty.

      For the body:
      Before I dive into my everything shower, I grab a dry brush and gently massage my skin—starting at my feet moving upwards and towards my heart. ICYMI: using a dry brush exfoliates and improves your skin texture while increasing blood flow and promoting lymphatic drainage. Our wellness editor swears by this step and since I’ve incorporated it into my own routine, I’ve become a forever fan.

      Dry Brush
      I personally love this one from OSEA since it’s easy to hold with its comfortable handle and wide brush head. I don’t have to worry about it slipping, sliding, or falling out of my hand.

      For the silkiest shave of my life:
      Once I hop into my shower at a modest 500 degrees, the real fun begins. After staring at the wall and contemplating life for a few minutes, I reach for one of the most effective products in my everything-shower regimen: Athena Club’s Razor Kit.
      Athena Club made razors based on how people actually shave—and it shows. When I use this little guy, it glides with me on its easy-to-hold ergonomic handle and leaves me with the closest shave. If I’m being honest, I can be a bit of a clumsy shaver so I heavily rely on the built-in skin guards and they haven’t let me down. I never get any cuts or scrapes, even on those hard-to-shave places like the knees and ankles, when I’m using this razor. When I first saw the price, I didn’t expect to be this impressed but I can honestly say it’s gained a permanent spot in my shower lineup.
      To really get the full experience, pair your Razor Kit with their Cloud Shave Foam, Dewy Body Lotion, and Creamy Body Wash that left my legs feeling smooth as can be. Plus, Athena Club just launched in Target which makes getting your fix easier than ever (or, if your vibe is a 25% off discount, head to their website and use code EVERYGIRL to get 25% off of your first purchase online).

      Athena Club
      Razor Kit
      Athena Club’s Razor Kit not only does the absolute most when it comes to shaving, but it looks beautiful hanging on its easily-accessible magnetic hook that keeps your razor in tip-top shape—without getting slimey and gross.
      Get 25% off your first purchase with code EVERYGIRL!

      For the scalp:
      Now, it’s time for one of the most underrated parts of my routine and a step I can’t believe I lived so long without—a scalp scrub. If you’re looking to remove build-up and purify your scalp and hair while giving it a good shine, adding a scalp scrub into your lineup is a great place to start. It’s as easy as one, two, three: Gently scrub this product into your scalp, wash it evenly throughout your hair, then follow it up with your normal rinse and lather with your go-to shampoo and conditioner.

      Scalp Scrub
      NEXXUS’ Clean and Pure scrub is loved by many—and for good reason. One of my favorite features is that even though it’s a deep scrub, it doesn’t contain any sulfates, parabens, or dyes so you know it works with all hair types and colors.

      For the feet:
      Every everything shower needs the full head-to-toe treatment. Using a sole smoother gives my soles a much-needed refresh by exfoliating and removing calluses. First, I soak my feet and then gently massage the bottom of my feet with the coarse side of the stick before flipping the stick to smooth. 

      Tweezerman
      Sole Smoother
      Tweezerman’s Sole Smoother is easy to hold and use with its long handle. Plus, unlike many other pedicure tools, this one is fully waterproof making it everything shower-approved.

      For the face:
      I like to keep the good vibes going even after I turn off my shower head. I always wrap up my everything shower practice by applying my favorite overnight face mask to help lock in moisture and set myself up for a glow that keeps on giving. My skincare goals in life are to look like a glazed donut after I apply all of my products, and trust me, this stuff gets the job DONE. 

      Overnight Face Mask
      Laneige’s Cica Sleeping Mask has been my trusty go-to the past few months whenever I need an overnight refresh. I always wake up looking more glowy, moisturized, and hydrated than I did the day before (and it locks that hydration in for days after I used it)! Talk about a deep moisturizer.

      This post is sponsored by Athena Club, but all of the opinions within are those of The Everygirl editorial board. More

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      7 Common Things That Make Your Vagina Smell Strange

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      Why does your vagina smell and what can you do about it? Dr Christine Kriel, a qualified GP with special interests in women’s health and holistic healing, gives us all the intimate details…

      So, what should your vagina smell like?

      The way your vagina smells is highly individualised and influenced by a couple of different factors. If there is a noticeable odour – associated with symptoms like discharge, itch or burn – there’s a problem and you need to pop in on your gynae. But without these symptoms, the smell is probably perfectly normal.

      But why?

      The reason your vagina has a characteristic smell is because it secretes fluids and normal bacteria to keep your vaginal pH slightly acidic at 4.5 – this plays a role in helping your vagina stay infection-free. Here, the common things that give your vagina its unique scent…

      READ MORE: Vaginal Probiotics Are Having A Moment – But How Do They Work?

      Oestrogen lowers your vaginal pH, protecting you from infections. During the second half of your cycle up until before your period, when oestrogen is low, you might be more susceptible to infections and odour. When your cycle is irregular, you’re also more susceptible to increased pH and infections.

      2. Your diet

      Sugary foods create the perfect environment for yeast infections, causing a change in vaginal odour. (Though yeast infections themselves don’t really have a characteristic smell.) Strong-smelling foods like coffee or onions affect bodily fluids, including vaginal discharge and smell. Incredibly, there is some evidence showing that sweet-smelling foods like watermelon, celery, pineapple and apple might help with vaginal odour. Lastly, eating foods rich in probiotics – like sauerkraut, kefir or kombucha – supports your vaginal microbiome, preventing infections.

      READ MORE: All About The New Non-Surgical Vaginal Rejuvenation Therapy

      FYI: Your vaginal microbiome is the environment of normal organisms found in your vagina. Their role? To protect you from an overgrowth of unwanted yeast and bacterial infections. The vaginal microbiome and your gut microbiome are connected.

      To maintain a healthy vaginal microbiome, avoid oral antibiotics as far as possible and supplement with probiotic strains lactobacillus rhamnosus (GR-1) and lactobacillus reuteri (RC-14). Avoid: feminine hygiene products used internally, vaginal douching and scented soaps – they disturb your vaginal microbiome, putting you at risk of infection. Our natural response is to think when something smells, we need to wash it, but these efforts have the opposite effect.

      3. Your pH

      Your vaginal pH should be between 3.5 and 4.5 – slightly acidic. At this pH level, your vaginal microbiome should be normal. Anything above that puts you at risk of infections and odour. So, what increases your pH? Menstrual blood and tampons, sperm, scented soaps, hot baths, vaginal douching and hormonal contraception.

      READ MORE: Pop Quiz: Do You Actually Know What’s Going On With Your Vagina?

      4. Leakage of urine/menopause

      After normal childbirth and with increased age, bladder control becomes more difficult. A cough or sneeze can cause leakage, and walking around with soiled underwear can result in unwanted odour down south. If you’re prone to this, try Kegel/pelvic floor exercises, wear a panty liner, or carry extra undies in your bag for emergencies.

      5. Personal hygiene and sweat

      This is a common cause of a musky or fried onion-like smell – but staying hydrated helps. If you’re prone to sweating, you can use feminine wipes (not inside the vagina – only on the outside folds) and change your underwear during the day. Baby powder can also help, but once again: for external use only. Lastly, hairy areas are more prone to sweat, so treat yourself to a Hollywood or laser hair removal.

      READ MORE: Vaginal Infections 101 — What You Need To Know About That Itch

      6. Sexual intercourse

      Semen has a strong ammonia smell and it can also increase your pH, putting you at risk of vaginal infections. It’s important to urinate after sex and wash properly with water after the act.

      7. Your choice of underwear

      First, make sure your underwear is clean. Washing your undies in the machine is often not enough – you need to wash them properly by hand. Tumble drying for 30 minutes also helps to get rid of bacteria. Secondly, throw the old ones out. If your undies are stained or worn with holes, get rid of them. Lastly, fabric is important. Avoid synthetics like nylon and spandex – they’re non-breathable. Rather choose cotton. More

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      10 Best Essential Oils To Help Relieve Anxiety and Stress

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      You may associate essential oils with aromatherapy products and fancy day spas. But certain varieties of these essential oils may have legit benefits when it comes to relieving anxiety and stress?

      According to Dr Yufang Lin, an integrative medicine specialist at the Cleveland Clinic’s Center for Integrative Medicine, essential oils work through inhalation or through topical application and have mind-body benefits. For inhalation, use essential oils as a room spray or via a diffuser. A few drops on a pendant worn close to the skin also allow for a slow release over time.

      Apply essential oils topically to a carrier oil and use as a perfume, massage oil, cream, or salves. Adding essential oil to your bath is a wonderful way to relax at the end of the day, says Dr Lin.

      “The quickest way to change one’s mood is through smell, thus essential oil is an excellent way to reduce anxiety and support relaxation,” says Dr Lin. “However, it takes a lot of herbs to make a small amount of essential oil, which makes it a strong medicine that should be used judiciously.”

      While research on essential oils for mental health benefits is still expanding, there is some info to suggest that certain oils may work for things like stress relief, better sleep, and more. Plus, some studies suggest essential oils can influence blood pressure and heart rate. That’s likely because when you inhale an essential oil, they go straight through your olfactory nerves (the ones for scent) and travel to the amygdala, the emotional centre of the brain, impacting mood.

      The thing is, though, even if one study shows that a particular scent is great for, say, reducing anxious feelings, it may not work for every single person. If you don’t enjoy a scent, you probably won’t feel much better after sniffing it, for instance.

      Which essential oils help with anxiety?

      These essential oils below reduce anxiety in human studies, says Dr Lin. Other scents are also commonly used to reduce anxiety and support relaxation. But we need research beyond animal studies to know if they have real benefits for people.

      Lavender

      Bergamot

      Orange

      Sweet marjoram

      CBD

      Faithful to Nature De-Stress Organic Essential Oil

      This blend of essential oils, with lavender and ylang ylang will have you zen out.

      The Body Shop Sleep Essential Oil

      Let lavender and vetiver help you drift off into sweet repose.

      Wellness Calm Organic Essential Oil

      Lemon, cedarwood, lavender and ylang ylang blend to ease stress and anxiety away.

      The essential oils ahead have been shown to help people feel calmer and more relaxed, says Dr Lin. One potential caveat is that most people have scent memory. For instance, if a person has a negative memory associated with a particular scent, they may not feel relaxed when they smell that scent, she explains.

      Lavender

      Bergamot

      Sweet orange

      Peppermint

      Frankincense

      Myrrh

      Rose

      home.life Luxury Scented Candle

      Lavender promotes relaxation while peppermint adds some pep.

      Soylites Serenity Candle

      GM-free soya creates a nourishing massage oil, combined with calming and relaxing lavender and chamomile.

      L’Occitane Relaxing Candle

      Take a moment, destress and relax with this lavender, geranium and orange blossom-infused candle. Aaah.

      What are the potential side effects of essential oils?

      It’s important to remember potential side effects, as they can be mild to severe. For one thing, certain essential oils (citrus in particular) can cause photosensitivity — meaning you can get a sunburn more easily after using an orange essential oil on the skin, says Dr Lin. (This is why it’s a common recommendation to dilute oils before applying them topically, just to be extra cautious.)

      Additionally, some essential oils are safe in small amounts but can be dangerous in higher doses. “Tea tree and eucalyptus essential oils are commonly used for their antimicrobial benefits. But in excess, can cause nerve and liver damage,” says Dr Lin. “Some essential oils are toxic in general and should not be used — arnica, parsley, rue, and tansy are a few that fall into this category.”

      Finally, do not ingest essential oil without supervision from a trained herbalist. Be extra cautious using essential oils around young children, the elderly, pregnant women, and small pets because they are most at risk for toxicity and side effects, she says.

      The bottom line: Research on using essential oils to ease anxiety or reduce stress is growing, but remains limited. But if you’re a healthy adult and are using essential oils safely and at the guidance of your doctor, there is little harm in testing some oils out to see which ones help you feel mentally better.

      This article was originally published on www.womenshealthmag.com More

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      New Study Says Taking This Supplement Can Reverse Biological Age by a Year

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      It seems that we’re always chasing the fountain of youth (not to mention, spending a pretty penny doing so)—be it an anti-aging cream, the latest cosmetic treatment, a supplement, or fashion styling hacks. But vanity aside, we all want to improve our longevity so we can live the longest, healthiest, most fulfilling life possible, right? While the jury’s still out on anti-aging creams, science says there are factors that can determine longevity.
      We actually have two ages: a chronological age determined by when you were born, and a biological age, or the age at which your body functions. And your biological age may be younger or older than the age displayed on your driver’s license. Translation: You could be 30 chronologically, but have a biological age of 24 and have a lower mortality risk. But wait, there’s more good news: A recent study suggests that by taking vitamin D, we may be able to slow down the aging process–namely reverse biological age by a year–and promote longevity. Ahead, experts break down biological age and all the details you need to know about supplementing with vitamin D. 
       

      In this article

       
      What is biological age?
      Your biological age takes into account a number of biological and physiological development factors other than just the day you were born, such as genetics, lifestyle, nutrition, and diseases. “Biological age represents the actual age of our cells, tissues, and organs, as determined by their biochemical state and function,” explained Dr. Xiaojing Yang, Group Leader of Epigenetics at myDNAge. “Our core area of focus is epigenetics, which studies how our lifestyles and environment can affect the way our genes work and express themselves. This plays a crucial role in determining your rate of biological aging and, in turn, impacts your body’s overall longevity and health span. Using specific DNA methylation biomarkers, we can calculate a person’s biological age.”
      In other words, biological age is the rate at which you’re aging physically. And your behaviors—diet, exercise, and sleep (or lack thereof)—and exposure to environmental toxins (think: air pollution and chemicals) can affect your epigenetic makeup, determining whether you take years off your biological age or increase it. The main takeaway? “What we’ve learned now is we can literally reprogram our epigenome and reverse biological age at any age,” Dr. Mark Hyman, a leading expert in functional medicine, explained via The Cut. 
      So how do you determine your biological age? The most accurate assessment is looking into your epigenetic data using DNA samples from your saliva, blood, or urine. And thanks to a new wave of companies offering at-home tests that reveal your “magic number,” it’s never been easier. For more information on testing your biological age, speak to your doctor on what testing is best for you.

      How supplementing vitamin D can affect your biological age
      Approximately 35% of adults in the United States have vitamin D deficiency, and based on a recent study, those people may be missing out on preventing accelerated aging: it found that people with low vitamin D in their blood were “biologically older” and had chromosomes (AKA the structures that organize DNA) that appeared older than people with adequate vitamin D levels (30-100 ng/mL).
      Dr. William Li, a medical doctor and New York Times bestselling author of Eat to Beat Your Diet: Burn Fat, Heal Your Metabolism, and Live Longer, explained why: “Vitamin D is responsible for many functions in the body that slow biological aging, such as lowering inflammation, preventing oxidative stress, supporting immune function, improving bone strength, and slowing the shrinking of telomeres, which are the protective caps defending our DNA. Supplementing vitamin D adds to the body’s own control of these features of biological aging, although the exact mechanism is still being researched.”

      What you need to know about supplementing with vitamin D
       
      What dosage should I take?
      There’s no one-size-fits-all dosage and frequency recommendation for taking vitamin D; they depend on many factors, such as your individual needs and environment. “Knowing how much vitamin D to take can be a challenge,” conveyed Dr. Arielle Levitan, a board-certified internal medicine physician. “Most of us are deficient if we do not take some vitamin D supplementation, but knowing a safe amount to take requires some expertise. Needs can vary based on factors including where you live (sun exposure matters), skin color, health conditions, and body weight.” While Dr. Levitan noted that a typical daily dose may range between 800 and 2000 IUs, it is best to determine your daily vitamin D needs by getting your levels tested and working with your physician to examine your diet, lifestyle, and health conditions.

      When should I take it?

      “Most doctors recommend taking vitamin D supplement with a meal to help the body absorb the vitamin,” Dr. Li affirmed. “Vitamin D is fat-soluble, but it’s not necessary to eat [it with] fatty food for it to be absorbed.” For that reason, look for a vitamin D supplement that contains fat (such as MCT, fish oil, etc.). While there’s no scientific evidence that proves whether taking vitamin D at night or in the morning is more effective, some reports claim supplementing with it at nighttime may interfere with sleep. Bottom line: Take vitamin D alongside a meal and make it a part of your routine consistently—whatever time of day works best for you.

      Not all types of vitamin D are created equal. “Vitamin D should always be taken in the form of vitamin D3, which is more easily used by the body than Vitamin D2,” expressed Chante Wiegand, a naturopathic doctor and director of research and development at The Synergy Company. “Vitamin D3 should also always be taken with vitamin K2 to support optimal calcium absorption and bone health. While vitamin D ensures that calcium is properly absorbed, vitamin K makes sure the calcium is integrated into our bones.” 
       
      Is it possible to take too much?

      When it comes to vitamin D, you can have too much of a good thing. “Most vitamin D overdoses come from taking too many supplements, not from excess sun exposure or a vitamin D-rich diet,” Dr. Yang commented. “That’s why it matters to speak with your physician to determine the right dosage to take, to prevent any side effects such as kidney damage.” 
      Wiegand pointed out that it would take consistent supplementation of vitamin D at very high amounts to reach unsafe levels, but it is possible. The signs to look out for? “Very high levels of vitamin D in your blood (greater than 375 mol/L or 150 ng/mL) can cause nausea, vomiting, muscle weakness, confusion, pain, loss of appetite, dehydration, excessive urination and thirst, and kidney stones,” she explained. 

       
      Should anyone not take vitamin D?

      “People who have kidney disease, including kidney stones, and those who have high blood levels of calcium or phosphate should not take vitamin D,” Dr. Li attested. “Some medications including statins and the heart drug digoxin can have potential interacts with vitamin D.” 

       
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      Please consult a doctor before beginning any treatments. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical or mental health condition. Never disregard professional medical advice or delay in seeking it because of something you have read in this article.

      8 Signs Your Probiotics Are Working More

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      What Is Medical Gaslighting? Here’s How To Tell If Your Doctor Is Doing It To You

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      Gaslighting by medical professionals can have dangerous health consequences. Learn how to spot signs of medical gaslighting and take control.

      What Does Medical Gaslighting Look Like?

      Mallory San Nicolas was 29 and pregnant with her second son when she started having double vision. Her doctor blamed pregnancy-related hormone changes, saying she’d see clearer postpartum. With her delivery – a second cesarean section – came a new symptom: weakness in her legs that was so profound, she had to manually lift them to get into a car. And the double vision remained. Two months later, there was no improvement on either front.

      Her doctor said the weakness was probably related to a hernia, she recalls, and suggested core exercises to help her regain the strength to lift her legs. As for her sight? Well, nursing produces hormones similar to pregnancy, he said, so things would finally return to normal after breastfeeding. But deep down, San Nicolas, a CrossFit coach, knew herself well enough to know something was really wrong.

      READ MORE: Finally, A Medical Aid Is Offering DNA Tests To All Members

      Then What Happened?

      Yet, a year passed. She stopped nursing and, as suspected, nothing resolved. Each time she approached her provider with worries and questions, he urged her to wait it out. Her next move was making an appointment with a physician, who also shrugged her off, saying the mom of two just wouldn’t bounce back as easily after multiple C-sections. San Nicolas stressed to her doctors that her deteriorating vision was impacting her ability to drive her car safely, and she was offered an ophthalmologist referral. After a vision exam, San Nicolas remembers the eye specialist saying, “Your vision is 20/20. What do you want me to do for you?” and chalking it up to migraines. She was sent on her way with instructions to work on reducing the stress and anxiety in her life.

      Symptoms piled up until the weakness struck her arms and she couldn’t put her hair in a ponytail or hold a coffee. She also couldn’t swallow or force the right side of her face into smile. “It was almost as if I’d had a stroke. But I still waited a couple months to go to the doctor because I was so concerned I would be blown off like I had been the last two years,” she says. “We look to doctors to know everything, and mine tried to slap an explanation of anxiety onto whatever I explained.”

      After a deep dive on Google, she finally had an answer: myasthenia gravis. It’s a rare autoimmune disorder in which antibodies attack the communication channels between nerves and muscle, leading to profound weakness that can also affect the eye muscles. Eventually, via an Internet search, she found a neurologist, who validated her symptoms, ran tests, and finally diagnosed her with the disease. Her experience is not uncommon, sadly.…

      What Is Medical Gaslighting? 

      San Nicolas, now 36, was a victim of something called medical gaslighting. “The term refers to when a health care professional dismisses, invalidates, or belittles a patient’s concerns or symptoms,” says Jennifer Sebring, an MSc candidate and researcher at the University of Manitoba, who also has chronic illnesses and experienced the emotional labour required to prep for appointments knowing that symptoms might be brushed off. Sebring’s recent research article, published in Sociology of Health & Illness, examines the long history of medical gaslighting and lays out how invalidating patient concerns perpetuates health inequities. 

      READ MORE: “Social media had me romanticising my mental illness and put me in a hole”

      Why Does Medical Gaslighting Happen?

      The medical field hasn’t, overall, been centred on the patient experience – especially when it comes to women, people of colour, and trans and intersex individuals. “Health systems have been developed with the cisgender, straight, able-bodied, white male in mind,” says Sebring. Deviate from that and medicine has a tough time knowing what to do with you when you don’t show up with understandable symptoms that fit a mould. 

      “Up until recently, a lot of research was based on white men, and we used that as a gold standard for how to treat disease,” says cardiologist Dr Jennifer Mieres, senior vice president of Northwell Health’s Center for Equity of Care and a patient advocate.

      What Happens When You Experience Medical Gaslighting?

      When you know your health team isn’t all ears, you start doubting yourself and your doctor. That distrust often leads people to withhold information out of fear of judgment, which can result in “catastrophic consequences,” Dr. Mieres says, like misdiagnosis.

      The positive and very recent development: Gaslighting, as a term, is having a viral moment. (See: The Bachelorette, The Real Housewives, and TikTok influencers utilizing #MedicalGaslighting to circulate stories.) So while it’s still happening all the time, we’re at least becoming more attuned to the concept overall. 

      The Signs Of Medical Gaslighting

      Um, hello?! Five clues you’re not being heard.

      Your complaints are dismissed as stress, anxiety, or depression – and your doctor is uninterested in investigating further. 

      You feel ignored or not taken seriously, or that they’re pushing their degree or expertise to prove you wrong or less-than. 

      Your intuition tells you something is off, even when your doctor tells you it’s all fine. 

      You feel talked down to or minimised, instead of engaged in a two-way convo. 

      Your provider isn’t willing to run more tests for you – and won’t adequately explain why you don’t need them.

      READ MORE: We Need To Talk About Hysterectomies And How They Really Affect Women

      What Can You Do If Your Suspect Your Doctor Is Gaslighting You?

      To be clear, it’s not up to you to transform the medical system. But approaching care like a partnership can help you grasp your individual power, says Dr. Mieres, who offers a game plan for how patients can best interact with doctors in her book Heart Smart for Women.

      The most helpful thing you can do:

      Prepare for your visit – including by knowing what gaslighting at an appointment looks like (see “Spot the Signs,” above).

      Bring copious notes too. How, exactly, have you felt over the past six months? How has your lifestyle changed?

      Direct the conversation by being as specific as possible, and ask your provider to document everything, including why they won’t run a test, adds Sebring. 

      If you ever need to employ a last-ditch tactic, say this: “I know my body. I’d love to brainstorm with you a few options for next steps to solve this, or you can refer me to a specialist to investigate further.” You don’t need to play the role of Good Patient, Dr. Mieres says.

      And San Nicolas – who can finally enjoy hiking now that her condition is in remission – reiterates that “we know our bodies more than anyone.” In other words, it’s worth it to find a doctor who will listen. “The only one who suffers by waiting is you,” says San Nicolas. Hear, hear. 

      *Words By Jessica Migala

      *This article was originally published by Women’s Health US More

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      Mastering Gut Health: The Founder of Bonberi Shares How She Optimizes Digestion

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      Welcome to The Everygirl Podcast. Whether you’re looking for insider secrets from successful women that have your dream job, are interested in expert advice to transform your health and feel your best, or just want to be entertained and laugh along with us on your commute, we’ve got you covered.

      At some point along my lactose intolerance journey, having a perpetual stomach ache became a part of my personal brand. Sometimes it’s just easier to laugh about feeling constantly bloated than it is to turn down some delicious vodka pasta. However, as much as I stand by my generation’s insistence that hot girls have stomach issues, the payoff of listening to my body ultimately always reminds me that happy girls optimize their digestion in order to avoid constant discomfort. Enter Nicole Berrie, founder of Bonberi and author of Body Harmony, an expert on intuitive eating and listening to your cravings—both physically and emotionally.
      This week on The Everygirl Podcast, Nicole shares her philosophy on recognizing the difference between physical and spiritual hunger while prioritizing digestive health. Having pulled herself out of an eating disorder and addiction through a love of creating delicious food, Nicole is passionate about digestive wellness. If you’re like me and want to feel your best without restricting yourself from the foods you love the most, this is the episode for you. Read on for Nicole Berrie’s top hacks for optimizing digestion, and check out this week’s episode of The Everygirl Podcast for more.

      1. Eat lighter to heavier throughout the day
      In addition to eating as intuitively as possible, Nicole follows the practice of food combining, which essentially means eating in a way that supports digestion and elimination. Often, in order to make digestion as easy as possible for herself throughout the day, Nicole will make herself a fruit plate in the morning, have things like sweet potatoes, avocados, and cooked vegetables in the middle of the day, and finish with heavier proteins and starches.
      This doesn’t necessarily mean that Nicole follows a strict eating formula for breakfast, lunch, and dinner. “I have to feel free and feel that I’m doing things in a way that feels right for me and easy first,” she said on The Everygirl Podcast. This simply means eating lighter to heavier as the day progresses in order to reduce bloat.

      2. Eat raw foods before cooked foods
      On the podcast, Nicole emphasized that feeling good and energetic is our personal currency: it’s our way to move through daily life with ease. “Once you get into your intuitive eating, there should be no shame or guilt about wanting to dive into feeling physically amazing,” she said.
      Another element of food combining that Nicole incorporates into her life in order to feel her best is eating raw foods, like uncooked fruits and vegetables, before cooked foods. According to her, when we eat raw fruits and vegetables, they move through our bodies quickly, but cooked starches and proteins take a bit longer for us to digest. Try starting your day with raw foods before moving on to cooked dishes, and see how your energy transforms throughout the day.

      3. Be flexible with yourself and check in with your cravings
      A large part of diet culture, even when it is well-meaning, is about giving us one-size-fits-all guidelines for our consumption. “As a whole, a lot of us are sick of being told what to eat and how much to eat,” Nicole said on The Everygirl Podcast. Listening closely to our own individual bodies for hunger and fullness cues, as well as spiritual and physical cravings, is the solution to eating in a way that leaves us truly satisfied. This is intuitive eating, and it can be an amazing way to support your digestive health without restricting yourself.
      “We have to constantly be taking inventory about how we are feeling around nourishment,” Nicole said. If we’re feeling bloated and uncomfortable after eating certain foods, are we really feeling nourished? The answer is probably not, which is why Nicole recommends blending food combining and digestive wellness with intuitive eating in order to optimize digestion while preserving our mental health. In her perspective, life is all about eating things that are delicious, and feeling awesome afterward. More

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      Get Fit Fast: Discover the 25-7-2 StairMaster Workout Taking FitTok by Storm

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      So you’ve crushed the 12-3-30 treadmill workout and mastered the 3-2-8 method (you go girl!), and you’re ready to take on a new fitness routine. Say hello to the 25-7-2 StairMaster workout, FitTok’s latest number-based fitness craze boasting 881.6 million views. Created by TikToker @shutupcamilla as a “way to get abs in as little as six weeks,” it’s no wonder the aforementioned regimens are stepping aside (pun intended) to make way for the 25-7-2. Keep scrolling to get all the details you need to get to stepping (on the 25-7-2 StairMaster workout), plus the benefits you can expect from the viral FitTok trend.

      What is the 25-7-2 StairMaster workout?
      Let’s get into the nitty gritty of the workout:

      Set the StairMaster to level 7
      Climb for 25 minutes
      Repeat twice a week 

      ICYMI, all you need is a stair climber machine. Sounds simple enough, right? In theory, maybe. If you’re new to the StairMaster or cardio in general, go at your own pace (there’s nothing wrong with starting at a lower level or going for less time and working your way up). The idea is to maintain a steady, medium-intensity speed that you can sustain throughout the 25 minutes.
      Hot tip: Warm up before each session and make sure you stand upright (don’t lean on the machine), engage your core, and drive through your heels, focusing on working your legs and glutes. Ready to up the ante? Go hands-free to test your core strength. Don’t have access to a StairMaster? Recreate the regimen with stairs at a local park or in your apartment building (work with what you’ve got!). For example, start with three rounds of five-minute sets of climbing at a constant rate (with a one-minute recovery between each set), then challenge yourself from there by increasing your pace, upping the time spent climbing, or skipping steps.

      @shutupcamilla
      They key to abs always #absworkout #abs #gymmotivation #workoutplan #workoutroutine
      ♬ Believe Me – Navos

      Benefits of the 25-7-2 workout
      Following the current wave of medium-intensity exercise, there’s something to be said about the 25-7-2: for starters, it’s low-impact cardio, making it easier on your joints while increasing your heart rate. Research shows that moderate exercise could be the key to living longer, reducing your risk of injury, and getting more sound Zzzs. What’s more, a recent study compared doing moderate-intensity exercise five times a week versus a HIIT program three times a week and found that the former lowered body fat and improved blood pressure whereas the latter did not. Translation: You don’t have to hit it hard with HIIT to get a solid sweat sesh or build cardiovascular strength. 
      Another added bonus of the 25-7-2 workout? It’s a form of functional training, AKA it mimics how your body moves IRL outside the gym (think: walking up a flight of stairs), giving you a leg up in better and more easily performing daily actions you don’t think twice about. 

      @oliviasever
      inspired by @shutupcamilla. you’re supposed to do no hands but this is literally so hard i had to hold on🫠 #fitness #stairmaster #stairmasterworkout #gym #gymmotivation
      ♬ BOOM – Tiesto

       
      The final verdict
      The stair climber machine is no joke. If you’ve ever been on it for more than ten minutes without huffing and puffing and breaking a sweat, I applaud you. The not-so-good news? If you’re looking for a well-rounded workout program, the 25-7-2 alone won’t cut it. The Office of Disease Prevention and Health Promotion’s Physical Activity Guidelines for Americans recommends at least 150 minutes every week of moderate-intensity aerobic activity and at least two days per week of muscle-strengthening activities. So add in strength-training days 2-3 times a week and get your hot girl walk strides in to balance out the 25-7-2. 
      Another bummer reality check: just doing the 25-7-2 workout won’t magically give you ab muscles. If you’ve set your sights on six-pack abs for the summer, it depends on a wide variety of factors like your genetics, diet, gut health, hormones, water retention, etc. That said, having a six-pack is not the definition of being fit. Bottom line: What your body can do should be celebrated, regardless of whether it sports a six-pack or not. 

      I Tried the 3-2-8 Method for 2 Months—Here’s Why I’m Telling Everyone To Do It Too More